Bean enchiladas

Vegetarian
Gluten Free
Popular
Health score
50%
Bean enchiladas
40 min.
4
349kcal

Suggestions


If you’re on the hunt for a delicious, nutritious meal that can satisfy the entire family, look no further than these delectable bean enchiladas! Bursting with flavor and packed with wholesome ingredients, this vegetarian and gluten-free dish is sure to become a new favorite in your household.

In just 40 minutes, you can transform humble ingredients like onions, carrots, and a medley of pulses into a mouthwatering main course that’s perfect for lunch or dinner. The mild chili powder adds just the right amount of warmth, while the richness of the chopped tomatoes creates a beautifully hearty filling that envelops your taste buds in comfort.

What elevates these enchiladas to a whole new level is the finishing touch of creamy low-fat yogurt and extra-mature cheddar cheese, providing a delightful contrast to the vibrant bean mixture. Plus, they are incredibly versatile; pair them with a zesty green salad for a light accompaniment or enjoy them straight from the oven while they are still warm and bubbling.

Whether you are hosting a dinner party or enjoying a quiet evening at home, these bean enchiladas promise a satisfying meal that is both healthy and indulgent. Ready to delight your palate with this popular recipe? Let’s get cooking!

Ingredients

  • tsp olive oil 
  •  onions chopped
  • 280 carrots grated
  • tsp chilli powder hot (mild or , according to your taste)
  • 800 tomatoes chopped canned
  • 800 pulses in water mixed drained canned (we used beans and lentils)
  • small wholemeal tortillas 
  • 200 natural yogurt low-fat
  • 50 extra-mature cheddar cheese finely grated (or veg alternative)

Equipment

  • frying pan
  • grill

Directions

  1. Heat the oil in a large frying pan. Cook the onions and carrots for 5-8 mins until soft add a splash of water if they start to stick.
  2. Sprinkle in the chilli powder and cook for 1 min more.
  3. Pour in the tomatoes and pulses and bring to the boil. Turn down the heat and simmer for 5-10 mins, stirring occasionally, until thickened.
  4. Remove from the heat and season well.
  5. Heat grill to high.
  6. Spread a spoonful of the bean chilli over a large ovenproof dish.
  7. Lay each tortilla onto a board, fill with a few tbsp of chilli mixture, fold over the ends and roll up to seal.
  8. Place them into the ovenproof dish. Spoon the remaining chilli on top.
  9. Mix the yogurt and grated cheese together with some seasoning, and spoon over the enchiladas. Grill for a few mins until the top is golden and bubbling.
  10. Serve with a green salad.

Nutrition Facts

Calories349kcal
Protein15.29%
Fat26.45%
Carbs58.26%

Properties

Glycemic Index
43.21
Glycemic Load
14.56
Inflammation Score
-10
Nutrition Score
27.232608670774%

Flavonoids

Apigenin
0.01mg
Luteolin
0.09mg
Isorhamnetin
2.76mg
Kaempferol
0.53mg
Myricetin
0.04mg
Quercetin
11.31mg

Nutrients percent of daily need

Calories:348.65kcal
17.43%
Fat:10.72g
16.49%
Saturated Fat:4.53g
28.3%
Carbohydrates:53.15g
17.72%
Net Carbohydrates:44.41g
16.15%
Sugar:19.78g
21.98%
Cholesterol:15.5mg
5.17%
Sodium:794.61mg
34.55%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:13.95g
27.89%
Vitamin A:12676.33IU
253.53%
Manganese:0.79mg
39.28%
Calcium:359.79mg
35.98%
Fiber:8.74g
34.96%
Phosphorus:330.45mg
33.04%
Vitamin C:27.01mg
32.74%
Vitamin B1:0.48mg
31.79%
Potassium:1099.51mg
31.41%
Vitamin B6:0.55mg
27.53%
Vitamin B2:0.46mg
27.13%
Vitamin B3:5.41mg
27.02%
Iron:4.86mg
26.99%
Copper:0.52mg
26.09%
Folate:100.55µg
25.14%
Vitamin E:3.76mg
25.06%
Vitamin K:25.8µg
24.58%
Selenium:17.04µg
24.35%
Magnesium:79.69mg
19.92%
Zinc:2.02mg
13.48%
Vitamin B5:1.25mg
12.48%
Vitamin B12:0.41µg
6.88%